The 6 moves to get you Sexy Sculpted Arms

I have tried a lot of exercises to get my arms where they are now, which is where I have wanted them to be for years. It takes time and consistency to get your arms sculpted and sexy. You have to be patient and try new exercises and see what gives you the best results. We are all different. But I am giving you some amazing arm exercises to help you along your way. Here are my favorites… let’s get started!

Alternating Pushup-3x30 seconds

From plank position, lower down into a triceps pushup (arms & elbows tight to the body). Pushup and rotate into side plank (you can stack your feet on top of each other, or split them so your top leg is in front of the bottom). Raise your opposite hand towards the sky, keeping your hips elevated. Hold 1-2 beats, and then return to plank. Repeat with the pushup & continue alternating sides. Watch my video on this move here:

Fierce Tip: Superset this move with a Side Plank Pulse. Bring your body to a side plank, arm raised to the sky, and pulse up and down with your core. Keep tummy tight!

Single Arm Shoulder Press 3 x 10-12 reps

Standing with your arm overhead and elbows 90 degrees out to your sides, press the weight up, keeping your wrist in line with your elbow. Slowly return the weight to start and repeat.

Fierce Tip: Bring your palms inward, facing you, and keep arms 90 degrees and pulse the weight. Feel the burn!

Standing Bicep Curl

Standing but slightly leaning forward bring your arms down by your side to a full extension. Keeping your elbows close to your body and in and bring up your arm to half way then start to curl the weight at the top. This gets the supinated bicep muscle. Watch here to see how to perfect this move: http://www.youtube.com/watch?v=pp0zY3uMbwg

Fierce Tip: Superset this move with Bicep Curl using the Resistance Band! Watch here: http://www.youtube.com/watch?v=9S7Qf26bgaY

Seated Lateral Raise 3 x15

Standing up,(easier) or sitting down(harder) knees slightly bent and arch your lower back slightly, raise your arms to the sides up to your shoulders and keep elbows slightly bent. Bring back down and repeat.If you are seated then you will need to use a lighter weight. Seated is an amazing isolation move that truly works the side delts.

Overhead Triceps Extension

Standing or seated keeping arms close to your head and elbows in throughout the movement slowly bring your forearms down till the weights disappear behind your head then raise back up. Squeeze your triceps!

Fierce Tip: Superset this with Triceps Extensions. Watch my video on this here: http://www.youtube.com/watch?v=-bVo0QOrUCE

And for a Tri-Set- Do these:

Dive-Bomber Pushups 8-12 reps 4 sets

Make an upside down V with hands and feet driving into the floor. Bend your arms, push your upper body down and forward, while dropping your butt. Try to do this in one fluid motion without touching the ground. You want to “GRAZE” the ground. Here is where the challenge lies. Once you are parallel with the ground push your torso up until you are looking forward. Lock your arms and elbows and hold this for 2 seconds. Then push back the way came until you are again in the upside down V. The only body parts that touch the ground are your hands and toes.